The 30 Day Keto Diet

30 Day Meal Plan

Week 1

Remember to buy all the food ingredients for the week ahead before you start off the diet plan. During the first week, our aim will be to stay simple. You don’t want this transition to be too difficult on your body and mind, so go slow. Focus more on eliminating cravings while slowly trying to incorporate ketogenic food into your meals. Start with a good breakfast that consists of oats, eggs, quinoa, fruits and lots of water. Make sure to drink plenty of water at least 2 hours before you eat your breakfast. Also remember not to drink water for at least an hour after eating. This should be followed before and after all your meals. Since the ketogenic diet acts as a natural diuretic, you will find yourself taking a leak frequently. Don’t worry, this is normal, just keep your salt and water intake high to allow a balance of electrolytes in the body. Here is a list of dishes you can try in week

Day 1
Breakfast – Chocolate Chip French toast
Lunch – Tomato and Chicken salad
Dinner – Kale and Onion Salad
Dessert – Lemon Cheesecake

Day 2
Breakfast – Breakfast Quinoa
Lunch – Thai Beef Stew
Dinner – Italian Zucchini Meatloaf
Dessert – Easy Caramel Rolls

Day 3
Breakfast – Chocolate Chip Waffles
Lunch – Sweet and Sour Chicken
Dinner – Creamy Chicken Salad
Dessert – Crème Brule

Day 4
Breakfast –Pancakes and Honey
Lunch – Turkey Madeira
Dinner – Autumn Vegetable Beef Stew
Dessert – Caramel chocolate chip muffin

Day 5
Breakfast – French Toast
Lunch – Slow cooked Ribs
Dinner – Chicken Chili
Dessert – Coconut Cream Cookies

Day 6
Breakfast – Scrambled Eggs
Lunch – Egg Salad
Dinner – Pork Chops
Dessert – Citrus Pudding

Day 7
Breakfast – Pumpkin Pancakes
Lunch – Bacon and Italian Sausage Salad
Dinner – Lamb, cheese and cream Salad
Dessert – Blueberry Cheesecake

P.S: Avoid any type of desserts for the first two weeks for best results.


Week 2

Ok, so the week 1 went by easily. Now let’s keep week 2 a little simpler too. During week 2 all you have to do is be on track, slow and steady. Start off your days with some bulletproof coffee. Sounds weird? Well, it isn’t! This coffee is a combination of coffee along with some butter, whole cream, and coconut oil. It may sound repulsive to you, but it tastes delicious in reality. This concoction can be had early in the mornings or during the evening time. If not, here is a list of breakfast items and other dishes for you to try in week 2.

Day 1
Breakfast – Boiled Eggs with Toast
Lunch – Vegetable Curry and Rice
Dinner – Hawaiian Pork
Dessert – Cream custard

Day 2
Breakfast – Tater Tot Egg Bake
Lunch – Juicy Beef Salad
Dinner – Herb Baked Salmon
Dessert – Dark Chocolate Cake

Day 3
Breakfast – Zucchini Pancakes
Lunch – Chicken and egg Salad
Dinner – Mixed Veggies with Rice
Dessert – Coconut Rice Pudding

Day 4
Breakfast – Apple Pie
Lunch – Bacon burritos
Dinner – Decadent Keto Meatloaf Recipe
Dessert – Tiramisu

Day 5
Breakfast – Pumpkin Pie Breakfast Sorghum
Lunch – Stuffed Bell Peppers
Dinner – Cheesy Tortellini
Dessert – Blackberry muffin

Day 6
Breakfast – Quinoa Breakfast Casserole
Lunch – Seafood Gumbo
Dinner – Meatloaf and Cheese
Dessert – Chocolate and Caramel Custard

Day 7
Breakfast – Apple Cherry Breakfast Risotto
Lunch – Leftover Meatloaf
Dinner – Shrimp Marinara
Dessert – Strawberry Cheesecake

Week 3

Week 3 could be the time to go a little faster with our diet plan. Since you have lasted for the first 2 weeks, pat yourself on the back for staying focused. In week 3, we suggest consuming your breakfast as early as 7 am, lunch by 1 pm and dinner by 7 pm. This ensures that there is a 6-hour gap between every meal. This 6-hour fast helps our body in breaking down the extra fats at an accelerated rate. This kind of intermittent fasting can have several health benefits including longevity, balanced sugar levels and helps to achieve mental clarity.

Day 1
Breakfast – Apple-Oatmeal
Lunch – Chicken Teriyaki Salad
Dinner – Pork & Mushrooms
Dessert – Coconut Cream Macaroon

Day 2
Breakfast – Bread Pudding
Lunch – Turkey Tetrazzini
Dinner – Sesame Ginger Turkey Wraps
Dessert – Chocolate Brownies

Day 3
Breakfast – Korean Eggs
Lunch – Chicken Tortillas
Dinner – Beef and Onion Gravy with Noodles
Dessert – Classic Cheesecake

Day 4
Breakfast – Breakfast Pie
Lunch – Kingfish fillets
Dinner – Beef Teriyaki with Pineapple
Dessert – Caramel Fondue

Day 5
Breakfast – Crockpot sausage cheddar casserole
Lunch – Slow Cooked Greens and Vegetables with Rice
Dinner – Lamb Curry and Rice
Dessert – Chocolate Chip Cookies

Day 6
Breakfast – Three Cheese Shrimp and Grits
Lunch – Cheesy Tortellini
Dinner – Chickpea Salad
Dessert – Fruit and Nut Muffin

Day 7
Breakfast – Breakfast Hash browns
Lunch – Chicken Taco Salad
Dinner – Turkey and Pasta Primavera
Dessert – Pear and Caramel Pudding

Week 4

Congratulations, you have successfully completed 3 weeks of the ketogenic diet plan. During the last week of this diet, we are going to go slightly stricter with our meal plan. We are going to try as much as possible to skip breakfast and lunch. (If you cant, there is a dish mentioned for you) but we are going to fill our body with lots and lots of water. You can feel free to consume as much tea, coffee or fruit infused water, as you would like. Just use honey instead of refined sugar in your beverages. Dinners are going to be sumptuous and you can have ketogenic desserts too. Don’t worry, this isn’t as hard as it seems. Since your body is used to the discipline, week 4 will go by more easily than you think.

Day 1
Breakfast – Spinach and Mushroom Quiche
Lunch – Enchilada Orzo
Dinner – Plum pork Tenderloin
Dessert – Strawberry Brownies

Day 2
Breakfast – Tomato and Basil Sandwiches
Lunch – Vegetarian Buffalo Cauliflower Chili
Dinner – Fisherman Stew
Dessert – Strawberry Brownies

Day 3
Breakfast – Broiled Spanish Mackerel
Lunch – Baked Carp
Dinner – Cajun Shrimp and Rice
Dessert – Dark chocolate Cupcakes

Day 4
Breakfast – Goat Cheese and Zucchini Frittata
Lunch – Chicken bake
Dinner – Toasted Herb Rice
Dessert – Unbaked Chocolate Cake

Day 5
Breakfast – Cream Cheese Omelet
Lunch – Korean Beef
Dinner – Cajun Shrimp and Rice
Dessert – Cheddar Pepper Biscuits

Day 6
Breakfast – Onion and Kale Frittata
Lunch – Parmesan Risotto
Dinner – Greek Salad with a Lemon and Vinegar Dressing
Dessert – Coffee muffin

Day 7
Breakfast – Omelet with Feta and Spinach
Lunch – Chicken Guadalajara
Dinner – Vegan Chili
Dessert – Cinnamon and coffee Cookies

Week 5

Last two days on the diet, and here are the things you can try!

Day 1
Breakfast – Bacon and Eggs
Lunch – Mediterranean Style Halibut
Dinner – Red Beans with Rice
Dessert – Coffee Cake

Day 2
Breakfast – Strawberry and Roasted Oats
Lunch – Vegetable burritos
Dinner – Cheese and onion Quiche
Dessert – Chocolate Cheesecake